Monday, March 7, 2011

Week ending March 13, 2011

3/7 - 5 miles AM (39 minutes), 8 miles PM (57 minutes)

3/8 - 5 miles AM (38 minutes), 10 miles PM (workout - 8 x 800 @ 5:15 pace w/ 400 quick recovery (6:20 pace) total 6 miles @ 33:40) This wasn't quite as tough as I thought it was going to me with the quicker rest sections. Maybe I could have done the 'on' a little harder or the 'off' a little quicker, or more reps. Interesting session though, got 4 miles at probably current 10K pace and overall 6 miles averaging 5:38.

3/9 - 5 miles AM (40 minutes), 8 miles PM (55 minutes)

3/10 - 5 miles AM (37 minutes), 10 miles PM (65 minutes)

3/11 - 5 miles AM (38 minutes), 10 miles PM (56:40) (Progression run. Started around 7:00 pace, got under 6 quickly and got it down to about 5:10 towards the end. First half in right around 30 minutes, second half in 26:40.)

3/12 - 10 miles (70-72 minutes?)

3/13 - 8 miles (53 minutes)

Summary: 89 miles for the week with a couple of nice efforts. Probably the best week of running I've had in a couple of months. Also, yesterday was the 2nd Annual St. Paddy's Five Miler. This year's champ was Dan Hocking of Northeast Running Services. Winning races is a pretty good way to advertise your coaching and training services! I took a little video of the race. It is a little choppy and not up to my normal film production standards, but I'll try to put together a couple of minutes worth of race footage within a couple of days.